One potato, two potato - spuds are popular item

April 03, 2007

By Becky Leonard Extension Educator/Family Consumer Sciences Spink County REDFIELD - Whether you are a "meat and potatoes" kind of person or you enjoy potatoes with a variety of other vegetables, I think you will agree that potatoes are certainly a popular menu item throughout the United States. The "Watch Your Garden Grow" publication series from the University of Illinois Extension provides some very useful information about this popular vegetable. Potatoes are generally classified as round red, round white, oblong white and yellow-fleshed. New potatoes are any variety of freshly dug young potato that has not been stored. Potatoes can be harvested at any stage of development from marble-size to full maturity. They should be firm, free of spots and free of disease when harvested. Potatoes should be stored in a cool, dark place with good air circulation. Do not refrigerate potatoes. Cold temperatures convert starch to sugar, giving them an uncharacteristic sweet taste. The sugar caramelizes during cooking producing brown potatoes and an off flavor. Potatoes can be stored for a week or two at room temperature (65-70 degrees) with good results. If potatoes start to sprout, they can still be eaten. Remove the sprouts and discard. If the potato is still firm, it is okay to eat. Shriveled, wrinkled, sprouting potatoes should not be eaten. Green-skin potatoes have been exposed to too much light. A mildly toxic alkaloid called solanin forms in the skin. The green skin can simply be peeled away. Although the remaining potato is safe to eat, it will not be at its best. Potatoes can be boiled, fried, steamed grilled or baked. All potatoes should be cooked or placed in water immediately after peeling to prevent discoloration. To peel or not to peel is generally a result of the preparation method or personal preference. The exceptions are thin-skinned new potatoes, which should not be peeled. Potato varieties should be selected based on their use in a recipe. New potatoes are moist and waxy and are best for steaming, boiling and in salads. Oblong mature white potatoes are rather dry and starchy. They are the most popular French-fried potato and they work great for baking and mashing. Round red potatoes have a rather waxy texture making them ideal for boiling and mashing. Round white potatoes are thin-skinned and hold their shape in salads as well as work well for boiling and roasting. Yellow-fleshed potatoes are good for steaming, roasting and mashing. Fresh garden herbs that enhance the flavor of potatoes include basil, chives, cilantro, dill, fennel, marjoram, oregano, parsley, rosemary, sage, tarragon and thyme. Potatoes were once considered just a dietary source of starch. Although potatoes do contain a lot of carbohydrates they are also a storehouse for many vitamins and minerals. With the exception of vitamin A, potatoes have at least some of just about every nutrient, including fiber. Potatoes are relatively low in calories. It is the butter, sour cream, etc. that we add to them that make the calories add up. Here's a recipe from the American Heart Association that you might want to try. CHEESY STUFFED POTATOES Serves 3 as an entree; 1 potato per serving 3 medium baking potatoes (approximately 43/4 x 21/2 inches) 1 cup low-fat cottage cheese 1/2 cup grated Parmesan cheese 1/2 cup thinly sliced green onions 1/4 teaspoon white pepper 1/2 teaspoon garlic powder dash paprika Preheat oven to 400 degrees F. Scrub potatoes, pierce with a fork and bake 1 hour. Remove potatoes from oven and reduce oven temperature to 375 degrees F. With a sharp knife, cut a lengthwise "lid" about 1/2-inch down from top of potato to prepare as an entree. Scoop pulp out of potato and place it in a medium bowl. Set shell of potato aside. Mash potatoes with a potato masher or a fork. Add cheeses, onion, pepper and garlic powder. Stir to mix well. Fill potato shells with mixture, dust with paprika and bake 25 minutes at 375 degrees F. To prepare as a side dish, cut potatoes in half and fill according to instructions. Calories: 292; Protein: 21 g; Carbohydrates: 36 g; Total Fat: 7 g; Saturated Fat: 4 g; Polyunsaturated Fat: 0 g; Monounsaturated Fat: 2 g; Cholesterol: 21 mg; Sodium: 658 mg.